There are so many different exercises available for the chest workout. But you can not spend a whole day on more than 30 chest exercises. We have listed important chest exercises with dumbbells which help to gain more muscle mass and muscle definition. These exercises are a combination of compound and isolation exercises. The chest is a big muscle of our Upper body. It is also known as Thorax. It is divided into three parts. An Upper Chest (the clavicular), the middle chest (sternocostal), and the lower chest (abdominal head). The middle and lower parts collectively make the lower chest part.
For a beginner, I suggest doing 3 compound exercises to build muscle mass ( do 4 sets for each exercise 8-12 reps if your goal is muscle build) and 2 isolation exercises to keep the blood flow in muscle. You can do exercises with different angles to put more stress on the upper and lower chest.
These are the best Chest Exercises with Dumbbells:
1. Barbell Bench Press- Chest Exercises
Exercise Mode: Strength
Main: Chest
Others: Shoulders and Triceps
Equipment: Barbell
Type: Compound
Well, This is a compound exercise. Mainly, It works on pecs. but it also impacts on shoulders and triceps. All three muscles work together in this exercise. There are other chest exercises available. But, this is the best exercise to build muscle mass on the chest.
2. Decline Barbell Bench Press
Exercise Mode: Strength
Main: Chest
Others: Shoulders and Triceps
Equipment: Barbell
Type: Compound
3. Decline Dumbbell Bench Press
Exercise Mode: Strength
Main: Chest
Others: Shoulders and Triceps
Equipment: Dumbbell
Type: Compound
4. Dips – Chest Version
Exercise Mode: Strength
Main: Chest
Others: Shoulders and Triceps
Equipment: Dumbbell
Type: Compound
5. Decline Dumbbell Flyes
Exercise Mode: Strength
Main: Chest
Others: Shoulders
Equipment: Dumbbell
Type: Compound
6. Dumbbell Bench Press
Exercise Mode: Strength
Main: Chest
Others: Shoulders
Equipment: Dumbbell
Type: Compound
7. Cable CrossOver
Exercise Mode: Strength
Main: Chest
Others: Shoulders
Equipment: Dumbbell
Type: Isolation
8. Dumbbell Flyes
Exercise Mode: Strength
Main: Chest
Others: Shoulders
Equipment: Dumbbell
Type: Isolation
9. Incline Dumbbell Press
Exercise Mode: Strength
Main: Chest
Others: Shoulders and Triceps
Equipment: Dumbbell
Type: Compound
10. Incline Dumbbell Flyes
Exercise Mode: Strength
Main: Chest
Others: Shoulders and Triceps
Equipment: Dumbbell
Type: Compound
Also Read: Shoulder Exercises
11. Incline Barbell Bench Press
Exercise Mode: Strength
Main: Chest
Others: Shoulders and Triceps
Equipment: Dumbbell
Type: Compound
These chest exercises will give a broad and 3d chest. You need to mix the compound exercises and advance isolation moves. It gives you more definition to your chest muscles. During a chest workout, other muscles are targeted in your upper body. such as shoulders and triceps. It makes your upper body perfect.
Tags: chest exercises for women, chest exercises at home